Raw · fruits
Guava
228 mg/ 100g
68 kcal
Why this result?
Guava provides 228 mg of vitamin c per 100 g (+228 mg vs Quinoa (Cooked)).
cooked · edible portion100% yield
Quinoa (Cooked)
Cooked Quinoa Grain
Chenopodium quinoa
An Andean pseudocereal providing all nine essential amino acids, fiber, iron, and a low glycemic index alternative to refined grains.
ENERGY120kcal / 100g
PROTEIN4.4grams
FIBER2.8grams
CARBS21.3grams
FAT1.9grams
SERVING SIZE BASIS100 g edible portion
Looking for healthy substitutes?Discover ranked food alternatives to Quinoa based on protein, fiber, or calories.
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All Nutrients →Notable Nutrients in Quinoa (Cooked)
Key vitamins and minerals meeting high percentages of daily recommended intake
Quinoa Rankings in Best Food Guides
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Raw · fruits
Orange
53.2 mg/ 100g
47 kcal
Why this result?
Orange provides 53.2 mg of vitamin c per 100 g (+53.2 mg vs Quinoa (Cooked)).
Raw · fruits
Banana
8.7 mg/ 100g
89 kcal
Why this result?
Banana provides 8.7 mg of vitamin c per 100 g (+8.7 mg vs Quinoa (Cooked)).
Cooked · vegetables
Sweet Potato (Baked/Cooked)
19.6 mg/ 100g
90 kcal
Why this result?
Sweet Potato (Baked/Cooked) provides 19.6 mg of vitamin c per 100 g (+19.6 mg vs Quinoa (Cooked)).
NUTRITION COMPARISONS
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Side-by-side nutrient differences with other common grains
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Laboratory assayed values from published composition records
/ 100g
Nutrition Facts
/ 100gNutrition Breakdown
Per 100g Edible Portion
Macronutrients
| Macronutrients | Amount | % Daily Value* |
|---|---|---|
| Calories (Energy) | 120kcal | |
| Protein | 4.4g | |
| Carbohydrates | 21.3g | |
| Dietary Fiber | 2.8g | |
| Total Fat | 1.9g | |
| Saturated Fat | 0.23g | |
| Total Sugars | 0.87g | |
| Sodium | 7.0mg |
Vitamins
| Vitamins | Amount | % Daily Value* |
|---|---|---|
Vitamin CAscorbic Acid | 0mg | |
Vitamin A (RAE)Retinol & Carotenoids | 1.0µg | |
Vitamin DCholecalciferol / Ergocalciferol | - | - |
Vitamin EAlpha-tocopherol | 0.63mg | |
Vitamin KPhylloquinone & Menaquinones | 0µg | |
Folate (DFE)Vitamin B9 | 42µg | |
| 0.11mg | ||
| 0.11mg | ||
| 0.41mg | ||
| 0.23mg | ||
Vitamin B6Pyridoxal 5-phosphate | 0.12mg | |
Vitamin B12Cobalamin | 0µg |
Frequently Asked Questions about Quinoa (Cooked)
Expert-verified answers to common nutritional and dietary questions
How many calories and carbs are in Quinoa (Cooked)?
A 100-gram serving of Quinoa (Cooked) contains 120 calories, 21.3g of total carbohydrates, and 2.8g of dietary fiber (yielding approx. 18.5g net carbs). By portion: 100 g contains approximately 120 calories; 1 cup cooked (185 g) contains approximately 222 calories; 1/2 cup cooked (93 g) contains approximately 112 calories.
What are the standout vitamins and health benefits of Quinoa (Cooked)?
Quinoa (Cooked) is particularly high in Magnesium (15% Daily Value), Phosphorus (12% Daily Value), Folate (DFE) (11% Daily Value), Zinc (10% Daily Value). An Andean pseudocereal providing all nine essential amino acids, fiber, iron, and a low glycemic index alternative to refined grains.
What are good healthy substitutes for Quinoa (Cooked)?
Popular and nutritionally verified alternatives to Quinoa (Cooked) include Guava, Orange, Amla (Indian Gooseberry). You can explore customized swaps ranked by protein, fiber, or vitamins using our smart replacement tool.
Is Quinoa (Cooked) suitable for low-carb, keto, or vegan diets?
Quinoa (Cooked) is naturally vegan, vegetarian, gluten free, dairy free, high fiber. With 120 calories and 2.8g of fiber per 100g, it fits well into healthy balanced, plant-based, and calorie-conscious meal plans.
Verified Data Source
USDA FoodData Central
DatasetFoundation Foods
Record Identifier#168917
Preparation Statecooked
Standard Basis100g edible portion
Values reflect assayed composite laboratory samples from published public food tables. Naturally occurring nutrients vary by harvest variety and culinary preparation.
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